October 21, 2016

CrossFit By The Sea – CrossFit

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Gymnastics

Ring Dips

Take 15 Minutes to Complete Three Sets of:

A. Accumulate :30 Bottom Of Dip Hold

B. Accumulate :30 Top of Dip Hold

C. :30 Max Effort Dips

*Rest As Needed Between Movements*

Metcon

Metcon (AMRAP – Reps)

Three Sets for Max Reps:

AMRAP 5

2,4,6,8….

Ring Row

Alternating Pistols (Not Each Leg)

*Rest 3 Minutes*

**Starting Back at 2 Each Round**

——————————————

Rx+

Ring Muscle Up

Alternating Pistols (Each Leg)

Competition Side Work

Tabata – Assault Bike

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